January 14th, 2017

A. Hang Snatch + Squat Snatch + OHS; 1 on the min for 12min 
B1. Hand Stand Walk; 50' AFAP x 5 sets; rest 20 seconds 
B2. OHS; 10 for time @ 165# x 5 sets; rest 2:30 
+
(make-up) 
30 Squat Snatches for Time @ 165# 
rest 5min 
60 Power Snatch for Time @ 75# 
+ (you can split these sessions) 
C1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 3 sets; rest 30sec (super slow & controlled)
C2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 3 sets; rest 30sec (super slow & controlled)
D. Single leg back extensions; 6/leg x 3 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0
+
20min Easy Row 
20min Easy Bike 

A. 135(3), 155(3), 165(2), 175(2), 185(2). 
B1 & B2. 1:30, 1:17, 1:12, 1:08, 1:08 - HS Walks keep getting faster as do the OHS I am squat snatching the first rep. 

30 Snatch  - 6:40.....Just kept moving. 6 in first minute, 5 in second, then stopped keeping track. 

60 for time - 2:51.....Pain. Blah. Did 10s for as long as I could. then just chipped away.